In this engaging discussion, Patrick McKeown, a leading expert on breathing who has trained elite military forces and Olympic athletes, reveals the transformative power of breath. He explains how our emotions are closely linked to our breathing patterns, offering practical techniques like nasal and diaphragmatic breathing to alleviate stress and anxiety. Listeners learn the significance of breath-holding exercises for focus and resilience, plus actionable tips for integrating mindful breathing into daily life to foster emotional awareness.

In this engaging discussion, neurologist and sleep expert Guy Leschziner dives into the common sleep struggles affecting nearly 40% of adults today. He explains the critical difference between chronic sleep deprivation and clinical insomnia, alongside effective treatments like CBT-I. Leschziner also highlights how lifestyle factors, such as caffeine and blue light exposure, impact sleep quality. With insights on tailored sleep strategies for shift workers and the profound link between societal sleep issues and overall well-being, this episode is a must-listen for anyone seeking better rest!

Dr. Dacher Keltner, a leading emotion scientist and Professor at UC Berkeley, discusses the remarkable effects of awe on our well-being. He defines awe as a response to vast and beautiful experiences, which can easily be found in nature, music, and kindness. The conversation explores how awe fosters social connections and enhances mental health, emphasizing the transformative power of shared experiences in community settings. Keltner also highlights how confronting life’s challenges can deepen our appreciation of awe, connecting us to something greater.

Dr. Tommy Wood, Assistant Professor of Paediatrics and Neuroscience at the University of Washington, brings a wealth of knowledge, including degrees from Cambridge and Oxford. He discusses the intricate connections between sugar, health, and ultra-processed foods. Tommy emphasizes that context is crucial when it comes to sugar consumption, advocating for balanced eating rather than strict avoidance. He urges listeners to focus on whole foods, highlighting the impact of food processing on nutrition and the importance of enjoying meals without anxiety.

Mel Robbins, a former lawyer and renowned expert in mindset and behavior change, dives into profound concepts from her latest bestseller, 'The Let Them Theory.' She discusses the importance of acceptance in relationships, and how embracing the mindset of 'let them' helps in managing stress and emotional maturity. Mel also explores overcoming fears of failure, breaking free from people-pleasing, and setting personal boundaries. Her insights encourage listeners to prioritize their needs, reclaim personal power, and navigate life's challenges with greater clarity.

Dr. Andrew Huberman, a Stanford neuroscience professor, shares groundbreaking insights on optimizing health with simple habits. He emphasizes the significance of morning light for regulating circadian rhythms and enhancing mental well-being. The discussion also highlights strategies for reducing screen time, boosting cognitive clarity through visual practices, and managing anxiety with techniques like the physiological sigh. Huberman advocates prioritizing actions over thoughts to improve emotional health and encourages a balanced approach to lifestyle choices and supplements.

Join Professor Laurie Santos, a Yale psychologist celebrated for her global ‘Science of Wellbeing’ course, as she reveals the surprising truths about happiness. She discusses how our assumptions about joy often mislead us, emphasizing that social connections are key to lasting well-being. Discover the uplifting power of interactions with strangers and the importance of mindful technology use. Laurie also highlights the joy of altruism, suggesting that helping others can significantly boost our own happiness. Reconnect with your innate joy through meaningful practices!

Louisa Nicola, a neurophysiologist and brain health researcher, shares her journey from training for the Olympics to founding Neuro Athletics after an accident. She discusses how our brains function as complex networks and the alarming gender differences in Alzheimer's risk. Discover the transformative power of regular exercise, quality sleep, and nutrition on cognitive health. Louisa also dives into the benefits of supplements like creatine and omega-3s, empowering listeners to adopt daily habits that protect and enhance their brain function.

Charles Duhigg, a Pulitzer Prize-winning author known for his seminal work The Power of Habit, dives into the intricate psychology of habit formation. He reveals how small wins can create powerful momentum, making new habits stick. The conversation highlights the importance of keystone habits and offers practical strategies for overcoming ingrained bad habits. By understanding the roles of cues, behaviors, and rewards, listeners learn how to transform their routines and enhance their well-being with manageable changes.

Dr Rupy Aujla, a medical doctor and nutritionist, shares his journey from heart condition to health advocate through food. He reveals the science behind burning fat and why calorie counting often misleads. Rupy discusses four sustainable food principles, emphasizing the danger of ultra-processed foods and the benefits of single-ingredient items. He highlights the importance of protein at breakfast for appetite control. His insights encourage a holistic approach to nutrition and empower listeners to make informed dietary choices.